Gluten Free, Dairy Free, Soy Free, Paleo Option, Under 400 Calories
This low calorie dinner is brimming with chewy pasta, tender chicken breasts, and fresh summer produce all coated in a bright and tangy honey Dijon sauce. Plus, this kid-friendly meal is ready in only 20 minutes!
Why I Love This Recipe
Dairy Free Chicken Pasta in Honey Dijon Sauce is the perfect, light but filling late summer meal. Vegetables are usually my favorite part of any meal and this dish doesn't disappoint! Filled with mild zucchini, sweet yellow squash, earthy green bell peppers and sweet pops of corn, this dish is vegetable loaded and coated in a scrumptious 2-minute sauce.
It's a quick way to have a delicious complete meal on the table in only 20 minutes! The pasta cooks while you're browning the chicken and sautéing the vegetables. Then you bring it all together in one pan with a delicious homemade honey Dijon sauce!
One of best parts of any pasta meals is the sauce! It brings the dish together and sets the tone for the flavor of the whole meal. Since we're still in the warm summer months, I chose a light, citrusy Dijon mustard based sauce.
Sharp, tangy Dijon mustard is brightened by fresh lemon juice, acidic white wine vinegar, and a touch of sweet honey while a few tablespoons of olive oil lends a smooth, creamy mouthfeel to this delightful sauce. Plus, there's just enough of it to get every bite saucy, without weighing down the dish.
Furthermore, this kid approved meal has larger pieces of veggies that kiddos can pick out if they want. My 7 year old enjoys this recipe but isn't a fan of zucchini or squash in general, so he picks those out and eats everything else.
Dietary considerations
For a paleo version of Dairy Free Chicken Pasta, use cassava flour pasta.
Additionally, if your diet is paleo, make sure you’re using paleo approved Dijon Mustard. Primal Kitchen typically has good quality and taste and is one of my go to brands. Moreover, it’s important to note while raw honey is acceptable, pasteurized honey is not. White wine vinegar is paleo compliant.
Working with gluten free pasta
Finally, gluten free pasta is notoriously sticky from all the starch that’s released into the water. To prevent the noodles clumping and breaking, drain and then cover with fresh water and re-drain 2-3x times to remove as much starch as possible. Then, drizzle about 1.5 tablespoon of neutral oil and stir.
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📖 Recipe
Dairy Free Chicken Pasta In Honey Dijon Sauce {Gluten Free, Paleo Option}
Equipment
- 1 12" skillet
- 1 Wooden Spoon
- measuring cups and spoons
- 1 medium pot
- 1 colander
- kitchen tongs
- Medium bowl
Ingredients
Gluten Free Pasta
- 1 8 oz box gluten free tubular pasta or rotini*
Chicken & Vegetables
- 1 tablespoon neutral oil
- 1½ lbs boneless skinless chicken breasts bite sized diced
- heaping ¼ teaspoon salt plus extra pinches
- 2 tablespoon ghee or dairy free butter
- 1 medium zucchini deseeded and ½ inch diced
- 1 small yellow squash deseeded and ½ inch diced
- 1 medium green bell pepper deseeded and ½ inch diced
- 1 ear fresh corn cut off the cob (about ¾ cup)
- 2 cloves fresh garlic minced
Honey Dijon Sauce
- ¼ cup Dijon mustard**
- 2 tablespoon honey***
- 2 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 tablespoon white wine vinegar
Instructions
Boil the Pasta
- Cook gluten free pasta the lowest amount of time according to package directions. Drain, then rinse pasta 2x and drizzle with an additional tablespoon of olive oil to prevent sticking. Set aside for later. Meanwhile...
Brown the Chicken
- While pasta cooks, add oil to a large skillet over MEDIUM heat. Use heaping ¼ teaspoon salt to season diced chicken all over. When skillet is very hot add diced chicken in a single layer with some space in between pieces for browning. Cook 1-2 minutes per side and remove with a slotted spoon or tongs to a bowl to catch the juices.
Cook the Veggies
- In the same pan: add ghee (or dairy free butter) over MEDIUM heat until melted. Add diced zucchini, yellow squash, bell pepper, and corn. Sauté until softened about 3-5 minutes. **Look at the sauce step and work on it while veggies cook.**
- Add garlic and sauté until fragrant about 30 seconds.
Get Saucy
- Combine Dijon mustard, honey, olive oil, lemon juice, and white wine vinegar in a bowl or measuring pitcher.
- When vegetables are softened and garlic is fragrant, return chicken and accumulated juices to the pan. Add honey Dijon sauce. Stir until well combined.
- Turn off heat. Add pasta and stir until everything is well combined and coated in sauce. Serve warm!
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